When I got into running 7 or 8 years a ago, I had my gait analyzed at a shoe store. They told me I was an overpronator and I should wear stability shoes - so I always have and things have gone just fine.
Also, when you look at pictures of me running, my ankle angle when my foot is on the ground looks exactly like all the overpronation pictures you see on the internet. The thing that confuses me is the following:
- I have high arches - its seems most overpronators have flat feet. Due to this, I have to buy rather pricey insoles to support them.
- My shoes always wear out on the outside of the shoe, espesically in the heal. I land with most of my weigh on my outer heals, so i always assume that was why, but apparnatly that isn’t usual for overpronators, their shoes usually wear out on the INSIDES.
I’m pretty sure I am in fact an overpronator just because thats what my legs look like in pictures of myself while running, but why do I have these odd characteristics. It probably doesn’t matter, but it did make me wonder - anyone know?
I was a heavy overpronator and the heel piece is not unusual. When I wore stability shoes I saw that part of the show wear out quickly as well. I have flat feet, so can’t comment on the other point.
I’ve been dealing with this a little recently and am by no means an expert but I’ll throw my two cents in.
It seems as though some amount of pronation is natural in all runners, and it tends to act as a bit of extra suspension. You will notice when people are mid stride their foot that’s in the air hangs naturally outwards then drops inwards through the step. There isn’t an exact amount that defines 'over’pronation, and certain shoes do it more than others (Vaporflys are a common one).
Because you said you don’t have flat feet and see wear on the outsides of your shoes, it’s possible your feet and ankles have strengthened over time and you don’t require the stability shoes and insoles any more. I’d suggest getting a hold of neutral shoes, do a few runs in them and see how they go. You might feel some different sensations initially but they should shortly disappear. There are also great foot and toe exercises you can do to make sure you are getting a good, strong step off through your big toe which might be weak if you have been running on the outers of your feet.
For whatever it’s worth, I have high arches and had PF on one foot and toe issues on another, and for the last year have gone with arch support for high arches. My orthopedist suggested that I don’t need that arch support because I have arches, so I’ve been without them for the last few weeks. My feet feel like they have a lot of weakness in some muscles in the bottom of the feet (especially when doing some PT that targets the lower leg), but overall I’m seeing improvement.
When I got into running 7 or 8 years a ago, I had my gait analyzed at a shoe store. They told me I was an overpronator and I should wear stability shoes - so I always have and things have gone just fine.
Also, when you look at pictures of me running, my ankle angle when my foot is on the ground looks exactly like all the overpronation pictures you see on the internet. The thing that confuses me is the following:
- I have high arches - its seems most overpronators have flat feet. Due to this, I have to buy rather pricey insoles to support them.
- My shoes always wear out on the outside of the shoe, espesically in the heal. I land with most of my weigh on my outer heals, so i always assume that was why, but apparnatly that isn’t usual for overpronators, their shoes usually wear out on the INSIDES.
I’m pretty sure I am in fact an overpronator just because thats what my legs look like in pictures of myself while running, but why do I have these odd characteristics. It probably doesn’t matter, but it did make me wonder - anyone know?
1.) Arch height has nothing to do with pronation rate.
2.) Just about everybody will wear the lateral side of the heel first, regardless of pronation rate – you can think your hips and leg swing for that.
Too much wear on the lateral side of the forefoot might be indicative of a slightly over supportive shoe, or it could be a shoe that uses more blown rubber / exposed midsole on that side versus the medial side.
If it ain’t broke, don’t try to fix it.
I recall reading a research report a number of years ago, done by an independent biomechanics specialist. They were looking for specific difference in how the foot reacts with different types of shoes. They found that the type of shoe (supportive, neutral, cushion, etc) made no difference on whether the foot overpronated, supinated etc. What did make a difference was the addition of a supportive insole or orthotic. Sorry I can’t site the study, but the results stuck with me.
I’ve worked at a tri store that sells shoes for 10 years now, and our “shoe expert†suggests if your wearing an actual doctor supported insert (which we suggest as the go to shoe insert that is molded to your foot) to likely go with neutral type of shoe first. Going with a supported insert + stabilization likely is too much.
Literature out there has studies saying X and other studies saying opposite. So we have found “too much†stabilization can be issue as well.
We also have shoe companies that stand by their return policies so you can exchange for different model up to 30 days (enough time for you to get a real sense of shoe working or not for you).
Eta: of course all stabilization shoes are not equal so it’s very much specific to the model and specific need each person has.
Have you ever ran without the pricey insoles? I’ve also got high arches and have never used insoles. Also run in neutral shoes. Like you, I also wear out the outside edges of my shoes